10 Helpful Tips to Manage Mental Health During the Holiday Season

With the Christmas break around the corner, many of us are reminded of delicious holiday meals, time with loved ones, gifts and travel. With shopping centres adorned with tinsel and Christmas trees, it’s easy to get swept up in the buzz and excitement of the silly season. But in reality, holidays aren’t always a breezy time. It’s important to remember that the holiday season can be just as overwhelming, stressful, anxiety-inducing or incredibly lonely. Identifying some of the ways the holiday season can affect your mental health and wellness can help reduce stress levels and gain a sense of rest over the Christmas break. This holiday season, here are some strategies to help you manage your mental health as best as possible. 

What is mental health and why should we care? 

The World Health Organization defines ‘mental health’ as more than the absence of a mental health issue. Mental health is less about what is going wrong and more about what is working well. The term ‘mental health’ is holistic, encompassing all areas of our life including our ability to cope with normal stresses of life, work productively and contribute to the community. 

Awareness around mental health and wellbeing is extremely important with almost half of the Australian population reporting they’ve experienced at least one mental disorder at some stage in their lives. Mental health issues and mood disorders such as depression, anxiety, and substance use disorders are the most common concerns in Australia.

Did you know? One in five Australians (about 4 million people) experience some type of mental illness every year.

Our mental health can fluctuate at any point in our lives, regardless of age, gender and cultural background but some groups may be more susceptible to mental health conditions than others. 

Facts: Young Australians between 18-24 years have the highest rates of mental illnesses of any age group. Women are also slightly more at risk of most of the main types of mental health conditions than men. Read more about mental health here.  

What happens when we neglect our mental health? 

Our mental health can be affected by a variety of factors including grief, isolation, stress or loss of independence, and more. During the holiday season, an extended amount of time with family and friends or the pressure to keep up with social gatherings can trigger an onset of anxiety and mental health strain. 

Neglecting our mental wellbeing and health can have serious implications on our level of satisfaction, livelihoods, interpersonal relationships and physical health, including: 

• Deterioration in physical health and symptoms such high blood pressure, cardiovascular disease or weight fluctuations 
• Mood swings and fluctuations 
• Loss of confidence and motivation 
• Lasting sadness or low mood
• Relationship breakdown and withdrawal 
• Substance use, including illicit drugs, prescribed medicines and alcohol
• Neglected personal responsibilities and/or personal hygiene
• Suicidal thoughts or tendencies 

Questions to ask yourself this holiday season: 

The holiday season has its highs, but it also has its lows. Unwelcome guests, overspending, excess eating and an endless to-do list can create high-pressure situations and stressful moments. Previous holiday seasons in Australia have also brought on added worries of environmental disasters and pandemics, causing many of us to feel anxious and strained. 

Stay on top of your mental wellbeing this Christmas by taking a moment to check in with yourself and ask these helpful questions ahead of the busy holiday season: 

1. Am I feeling isolated or lonely? 

Feeling isolated or lonely might be the last thing you expect during the busy holiday season but  loneliness or distance can exist regardless of how many events are on our calendars or how many people are around us. In reality, various factors such as our living arrangements and relationship status can contribute to feelings of loneliness over the holiday period. 

Did you know? Sadly, 1 in 4 Australians admits to feeling lonely. 

If you’re feeling isolated or alone ahead of the holiday season, make it a priority to take a moment to pause, reflect and consider your mental and emotional wellbeing. 

Holiday tip: Taking short breaks from social media can be a helpful way for you to focus on your present reality.

2. Is there a friendship or relationship that makes me unhappy?

The holiday season usually comes with events or gatherings, often with people that you may feel uncomfortable with. Asking yourself this question before holiday meals and events are planned, can help you identify strategies to cope with a tricky relationship or set the right boundaries during unavoidable run-ins this holiday season.

3. What gives me rest and energy? 

Just as there are certain situations that can cause our energy and happiness levels to be depleted, there are also situations that can help boost serotonin and ensure we feel rejuvenated. Whether it’s a solo nature walk or time with your pet, identify ways that you can maintain and preserve your source of rest this holiday season. 

10 ways to manage your mental health this holiday season:

1. Acknowledge how you’re feeling: 

Whether you’re feeling frustrated, exhausted, angry or overwhelmed, taking an opportunity to label your emotions can be cathartic, helping you manage your mental health. Here are some practical ways you can acknowledge your emotions:

• If you struggle to talk about your emotions, try writing them down in a journal or drawing a picture to reflect your feelings. 
• Taking a moment to meditate during the day can help you process and regulate any surfacing thoughts or emotions.
• Utilise emotion cards or lists of different emotions to help find the right word to describe how you’re feeling. 

2. Set new (and realistic) expectations:

Expectations can be a range of things you desire, want to achieve or hope for. We can have optimistic and hopeful expectations for work situations, relationships or ourselves. Having expectations is not a bad thing but holding onto these expectations can set us up for frustration, critical thoughts and sometimes, depression.

Holidays can be full of disappointment and unmet expectations or letdowns. There can be different sources for our disappointment including failed plans, hurtful words or relationships that didn’t flourish over the holiday season. Letting go of our expectations that the holiday season will be constantly merry and bright, can help us manage the ebbs and flows of our emotions. 

Families can change, relationships and friendships may take a different course or traditions may not be upheld this holiday season. Rather than holding onto unrealistic expectations of people and situations, think of new ways you may want to celebrate this holiday season. 

3. Practice saying ‘no’: 

It’s easy to ‘let loose’ during the holiday season but when we forego our personal boundaries it can leave us feeling depleted, disappointed or stressed. Learning to say no this holiday season can help us safeguard what is important to us. For example, if spending quality time with your loved ones is important, then learn to say no when other commitments impede this time. 

Saying yes to people or situations at our expense can leave people feeling overextended, resentful and overwhelmed. 

4. Plan ahead:

Ahead of the holiday season, take a moment to plan – whether it’s your spending, eating or time management, setting your intentions and goals can help manage your mental health throughout the holiday season. A lack of planning can lead to situations where we compromise our boundaries and overstep our budget,  causing situations where we feel out of control and overwhelmed. 

Some things you can plan for:

• Plan time alone: Spending some time alone, even 15 minutes without distractions, can reduce stress levels, clear your mind and give you a sense of inner calm. 
• Plan your holiday spending: Prevent feeling financially stressed by planning how much you want to spend on gifts this holiday season and sticking to your budget.
• Plan your holiday meals: Maintain a balanced diet throughout the holiday season by planning your meals and holiday menu items in advance. 

5. Do something you enjoy or try a new activity:

During the holiday season, don’t get swept up in other people’s plans. Rather, make time for yourself too. Think about an activity that brings you joy – it may be reading, listening to a podcast, playing sports or cooking. Carve out time in your holiday to engage in an activity that you enjoy or share the activity with loved ones. Doing things we enjoy can create feelings of joy, strengthen our self-confidence and help boost our mental health. 

Holiday tip: Try a new outdoor activity with a group of friends or family this holiday season. Doing something new and different together can help you learn more about each other and strengthen bonds as you make new memories. 

6. Don’t neglect your physical health:

Our physical health can play an important role in our mental wellbeing too. There are so many physical factors that can affect our mental health including the amount of sleep we get to the food we consume. 

This holiday season, maintain your physical health by striving for a balanced diet, limiting the amount of alcohol or unhealthy foods you consume and sticking to a consistent sleeping routine.

Did you know? Excessive tobacco, alcohol and drug use can have a significant impact on our mental health and wellbeing. Stimulant drugs, such as cocaine, can cause an onset of depression, anxiety and paranoia, or trigger previous mental health problems. Hallucinogenic drugs can also exacerbate any underlying mental health issues. 

7. Incorporate physical exercise into your routine:

During the holiday season, our regular exercise regime can be forgotten or neglected. Maintaining regular physical exercise can help boost serotonin levels and give you clarity of mind, helpful when managing your mental wellbeing. 

Holiday tip: Can’t make it to the gym? Incorporate regular exercise into your holiday through creative ways by taking the stairs at the shopping centre, walking instead of driving where possible or organising physical activities with friends and loved ones. 

8. Start a gratitude journal: 

Expressing gratitude in our lives can boost our physical and mental health. This holiday season, start a gratitude journal – a helpful tool that forces us to think about things you can be thankful for. 

Did you know? Gratitude has a plethora of benefits, helping us sleep better, reducing aches and decreasing feelings of depression by more than 30 per cent. 

Holiday tip: We can practice gratitude by doing something nice for someone else. Whether it’s a kind word of encouragement to a friend, a random act of kindness or donation to a charity, extend an act of kindness this holiday season and discover how it makes you feel.    

9. Try deep-breathing exercises

Deep breathing exercises like meditation or yoga can help create an awareness of our emotions and mental wellbeing, as well as providing a helpful coping strategy during moments of stress and anxiety.

This holiday season, practice deep-breathing exercises to help manage your mental health. 

Holiday tip: Apps like Headspace are great on-the-go tools to guide you through daily meditation practices ranging from 5 minutes to 20 minutes or more. 

10. Reach out for help:

If you’re feeling overwhelmed or stressed, it can be helpful to talk about your experience with a supportive friend, loved one or professional. 

You may also consider visiting your local GP to arrange a mental health plan, book a session with a counsellor or refer to online sites such as Beyond Blue or Lifeline.\

How Homage can help

Homage’s team of friendly and compassionate Care Professionals are available this holiday season to help you (or a loved one) maintain your mental wellbeing.

The holiday season can be challenging and straining on our mental health. Our caregivers are here to provide companionship throughout the holiday season, and support with activities of daily living such as holiday meal preparation or transportation to mental health appointments.

Get the best care for yourself or a loved one today in the comfort of your own home. Book your free consultation and give your mental health the best start this holiday season.